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5 Nutrition Tips for Heart Health

February is National Heart Health Month, and we want to share some valuable nutrition tips to help you improve or maintain a healthy heart! Your heart plays a vital role in overall health by circulating oxygen and essential nutrients throughout your body. A healthy heart supports normal blood pressure and heart rate, contributing to overall wellness.

Nutrition significantly impacts heart health. Increasing fiber intake while reducing saturated fat can help lower cholesterol levels. Omega-3 fatty acids reduce triglycerides and combat inflammation, while antioxidants from fruits and vegetables protect cells and blood vessels. Additionally, excessive sodium intake may contribute to high blood pressure. Below are some practical nutrition tips we share with our patients to promote heart health.

1. Choose Fiber-Rich Carbohydrates

Fiber plays a crucial role in heart health by binding to cholesterol and helping to eliminate it from the body, preventing excessive cholesterol buildup. Daily fiber needs vary by age, gender, and life stage. On average, men require about 38 grams of fiber per day, while women need approximately 25 grams.

• Whole wheat bread

• Beans

• Lentils

• Brown rice

• Chickpeas

• Edamame

• Whole wheat pasta

2. Opt for Lean Protein Sources

•Chicken

•Fish

•Eggs

•90/10 beef

•Turkey

•Ham

•Tofu

•Beans

Protein is essential for muscle, bone, and cellular health. However, some protein sources contain high levels of saturated fat, which can contribute to high cholesterol. Fatty cuts of beef, such as ribeye and porterhouse steaks, are particularly high in saturated fat. Instead, choose leaner proteins more often, including plant-based options.

3. Eat at Least Two Servings of Vegetables Daily

Vegetables are packed with fiber and antioxidants. Antioxidants help protect cells from oxidative damage, which can contribute to inflammation and disease progression. Including a variety of vegetables in your diet supports overall heart health.

•Spinach

•Brussels sprouts

•Broccoli

•Mushrooms

•Green beans

•Bell peppers

•Cucumbers

4. Consume 2-3 Servings of Fruit Per Day

•Blueberries

•Strawberries

•Apples

•Raspberries

•Kiwi

•Pears

Oranges

Fruits, like vegetables, are rich in fiber and antioxidants, playing a crucial role in managing cholesterol levels and protecting cells. Aim to include a variety of fruits in your diet for maximum benefits.

5. Include Omega-3-Rich Fish 1-2 Times Per Week

Omega-3 fatty acids help reduce triglyceride levels and inflammation. Triglycerides are a type of fat found in the blood, formed when excess calories are converted into stored fat for later use. Consuming omega-3-rich foods supports heart health by lowering triglycerides and reducing inflammation. While omega-3s are found in nuts and seeds, fish provides the most bioavailable form.

•Salmon

•Trout

•Herring

•Sardines

•Tuna

By incorporating these nutrition tips into your daily routine, you can take proactive steps toward better heart health. Small dietary changes can have a significant impact over time, leading to a healthier heart and overall well-being.

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